Muscle Building Workouts

Our workouts database has hundreds of free workout plans designed for building muscle. The workouts are created by fitness experts and come with a free downloadable PDF you can reference when training. Use the filters below to find the best workout for your goal, training experience and equipment access.

All Muscle Building Workouts

4 Day Superset Focused Muscle Building Workout
This is a 4 day workout variation of one of the most popular training systems on M&S. You will hammer your muscles into effective growth using timed sets and supersets.
182K Reads 15 Comments
8 Week Plateau Busting Pyramid Workout Program
Burst through your muscle building plateau with this 8 week pyramid workout program. The pyramid sets in this workout are sure to challenge your muscles!
275.1K Reads 79 Comments
Woman sitting on box doing isolation single-arm bicep curls.
Build muscle at home or in the gym with this 8-week workout routine! This program is designed with extra emphasis on the lower body and can be done in as little as 30 minutes.
83.9K Reads 14 Comments
The LOHILO Muscle Building System
When using LoHiLo you will alternate between intense superset-focused weeks and the 12 to 16 rep range, and strength focused weeks that utilize 2 reps per set.
77.3K Reads 24 Comments
4 Day Rest Pause RP-21 Muscle Building Workout System
RP-21 rest pause training helps you to increase muscle size and aesthetics. This 4 day upper/lower workout split focuses on big compound movements with no fluff.
277.6K Reads 112 Comments
HIT3 Training: 8 Week Intense Muscle-Building Program
Looking for a new muscle-building challenge? This 8-week high-intensity training methodology pushes you to failure, not once but three times, for the ultimate pump.
76.3K Reads 2 Comments
Super-8 Three Day Bodybuilding Workout Plan
Take your gains to a whole new level with this challenging muscle building system. Super-8 training focuses on ramping sets of eight on big compound movements.
134.5K Reads 38 Comments
3 Day Split + Full Body Fridays: 4 Day Workout Program to Build Muscle
This 4 day workout program helps you build muscle by combining a high volume 3 day split with a fun and functional full body Friday workout. Give it a try!
267.6K Reads 70 Comments
HIT3 Training at Home: 8 Week Muscle-Building Program
This home version of our HIT3 training program will give you the muscle-building challenge you crave all while using the equipment you have in your home gym.
79.9K Reads 3 Comments
8 Week Chest And Back Workout Routine
This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day.
694.9K Reads 61 Comments
Michael B. Jordan Inspired Workout: Train Like Black Panther's Killmonger
Work out like Black Panther's Killmonger & Creed's Adonis Creed with the Michael B. Jordan inspired workout program. Read on to learn more about the program!
1.5M Reads 207 Comments
Frontal shot of a muscular man wearing a black tank top doing chest workout on cable machine
This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
317.8K Reads 145 Comments
A Better Body: 8 Week Fast Start Plan
Maximize your first 2014 training minutes of the new year and reach your goals with this 8 week better body quick start training program for beginners by Brad Borland.
175.6K Reads 13 Comments
Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine
This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
2M Reads 690 Comments
Intermediate 4 Day Split Workout
Designed for someone who's been lifting for a while and wants to step up their training. The workout has a 2 days on, 1 day off, 1 day on, 1 day off schedule.
382K Reads 115 Comments
Giant Set Workouts For Hypertrophy
Learn how giant sets and density training can help ignite fat loss and spark new muscle growth. Feature includes sample push, pull, leg and fat burning workouts.
194.2K Reads 15 Comments
Chris Pratt Inspired Workout: Train Like Guardians of the Galaxy’s Star Lord
Work out like Guardians of the Galaxy's Star Lord & Jurassic World's Owen with the Chris Pratt inspired workout program. Read more to learn about the program!
319.8K Reads 83 Comments
3 Day Muscle Building Workout For Beginners
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
3M Reads 1.4K Comments
Blue Print For A Leaner, More Muscular Body
Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule.
228.2K Reads 7 Comments
Scott Herman’s High Volume Training Upper/Lower Workout
This High Volume Training Upper/Lower workout program combines high volume training with high frequency training to help you build lean muscle mass!
118.5K Reads 13 Comments
Dave's V.I.F Mass Building Program
This program tackles 3 of the 5 different types of workouts that will hopefully keep your body growing in the right direction. Each phase is 4 weeks.
668.5K Reads 212 Comments
Man home muscle building workout with dumbbell
This 4 day "Drop 5" split is designed for the home trainee. This program is an upper/lower split that utilizes only dumbbell, barbell and bodyweight exercises.
227.3K Reads 15 Comments
Full Body Workout Program for Tall Guys
Finding an appropriate workout program can be hard for tall guys. So, we created a 3 day muscle building full body program that's designed for the tall crowd.
141.5K Reads 49 Comments
10 Week Mass Building Program For Hardgainers
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
18.9M Reads 4K Comments
Big Traps: 2 Day Trapezius Building Workout
This 2 day per week specialization workout is designed to target lagging traps using unique and demanding exercise variations. A sample 4 day muscle building split is provided.
106.8K Reads 5 Comments
The Best Weekly Split for Maximum Muscle Gains
Maximize your muscular gains by utilizing this workout split! This split incorporates a breakdown of workout days, HIIT cardio days, and rest days!
180.5K Reads 11 Comments
Muscular man doing barbell chest presses
Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.
2.2M Reads 714 Comments
Double Down Training
This upper/lower split allows you to maximize your bodybuilding efforts by pushing for progressive overload using auto-regulation and a myriad of rep ranges and weights.
45.8K Reads 13 Comments
Robert Downey Jr Inspired Workout Program: Train Like Iron Man
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
86.8K Reads 11 Comments
Advanced Bodybuilder Workout
Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
976.5K Reads 247 Comments
Amplify Your Gains With SPLASH Training
Amplify your gains with SPLASH training, an advanced 6-day muscle building workout system that has you training both your bench press and squat three times per week.
236.1K Reads 67 Comments
10 Week Upper/Lower Workout Program for Women
Build muscle with this upper/lower workout for women. It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results!
394.1K Reads 92 Comments
4 Day Split Bodybuilding Split Routine
This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. Legs have been split up into 2 separate days.
366.3K Reads 90 Comments
5,000 Rep Arm Specialization Program
Go gonzo and gain insane with this arm building program. You will alternate between blast and cruise weeks, performing a total of 5,000 reps over the course of 10 weeks.
205.9K Reads 58 Comments
The Next Step: Phase 2 of the Intermediate Mass Building Workout
If you're just wrapping up Phase 1 of The Next Step Intermediate Workout Program, we've got Phase 2 ready for you! Keep the gains coming with this series!
50.8K Reads 12 Comments
The Giant Set Routine!
Stuck in a plateau? Blast your muscles with this giant set routine! The routine is short and intense, and hits each muscle group with 3 massive supersets.
183K Reads 192 Comments
The 12-Week Clear Muscle Challenge Workout
Paired with MuscleTech's Clear Muscle, this workout is designed to build muscle through a 3-phase training protocol that focuses on hypertrophy, power, and strength!
241.1K Reads 40 Comments
Upper/Lower Workout Routine for Tall Guys
Finding an appropriate workout program can be hard for taller lifters. So, we created an upper/lower workout split that's designed for the tall crowd.
82.5K Reads 31 Comments
Man doing leg press in gym setting.
A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight. Workout was developed by Shaun from the Muscle & Strength forum.
690.4K Reads 374 Comments
8 Week Muscle Building Bodyweight Workout
Build muscle without a gym! This 8-week bodyweight workout routine will help you progress from basic to advanced bodyweight exercises.
274.5K Reads 28 Comments
5 Day Muscle & Strength Building Workout Split
Build muscle and strength with this workout program that combines two strength based weekly workouts with three hypertrophy size building weekly workouts.
813.9K Reads 90 Comments
Beginner Forearm Workout
This workout has been designed for new weightlifters looking to build forearm muscle. It hits the forearms with two exercises, one set per exercise.
131.3K Reads 33 Comments
Hugh Jackman Wolverine Body Workout
Get ripped like Wolverine by applying the same underlying training principles Hugh Jackman did while working out in preparation for his role on the big screen.
350.1K Reads 31 Comments
Tom Hardy Inspired Workout: Train Like Venom
Tom Hardy is known for his body transformations when preparing for movie roles. This inspired workout can help you look like his upcoming character in Venom!
154.8K Reads 14 Comments
Shaun's 30 Minute Workout Split Routine
A 5 day muscle building split routine for those who are pressed for time. Each workout can be completed in 30 minutes.
295.7K Reads 92 Comments
Combat Your Weakness Workout Program
This program combines the concepts of training volume, progressive overload, and muscular tension in order to build strength and muscle while prioritizing lagging body parts.
53.4K Reads 7 Comments
Planet Fitness Workout: 3 Day Full Body Machines & Dumbbells Only
In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 day full body workout one could do with the equipment at Planet Fitness.
835.2K Reads 141 Comments
2 Day Simple A/B Split by Steve
Effective 2 day per week fullbody routine that is perfect for building muscle and strength. If you don't have time to live in the gym this is the routine for you.
783.7K Reads 358 Comments
Cut Like Cutler Trainer - Cycle 1
Follow the workout logs for Cycle 1 of the Cut Like Cutler trainer. Week 1 is Heavy training and Week 2 is more Moderate.
232.7K Reads 17 Comments
4 Day Upper/Lower Planet Fitness Workout (Machine & Dumbbell Only)
In this edition of a series of Planet Fitness appropriate workouts, we provide a upper/lower workout one could do with the equipment at Planet Fitness.
288.9K Reads 50 Comments

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